WOD Blog

Tue, Feb 8 2022

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)

2.8.2022


(Check In)
Warm-up
AMRAP x 8 MINUTES*
:45 Bike @ Mod Pace
10 Air Squats
10 Lunges with PVC Pass through
10 Tuck-Ups

*Halfway Switch too

:45 Bike @ Hard Pace
10 Wall Balls
10 PVC Overhead Squats
10 Alt. V-Ups

Strength
Front Squat (1x3*)
2x3
1x3

*All working sets @ Mod-Heavy weight. If you have a 1RM, the first sets of 3 should be roughly 80-85%, the sets of 3 should be roughly Heavier than the previous 2 sets. Focus on perfect movement.

Workout
Metcon (Time)
2 ROUNDS FOR TIME
35 Cal Bike
25 Wall Balls (20/14)
10 Front Squats (165/115)|(115/75)